Date: Wednesday January 23, 2019
Time: 12:00
Location:
QIC: kodak
Pax:
Ladybug
Homer
Noonan
Lavender
Preblast:
02/02 PreBlast:
Okay boys. I can feel it – like a grizzly coming outta his den after a long winter’s nap, I can feel that we’re gonna get moving again.
This last week was tough. Day-In/Day-Out was the same; jst another day in the office. Tomorrow we shake the moths out beginning w/ an Extra Credit Run followed by a BeatDown led by YHC.
EC Run : 0615 at The Bean
BeatDown : 0700 at The Bean
Both events will start on-time w/ one Grand Tour lap around Millennium Park to catch any stragglers then move on from there. /out
BackBlast:
02/02 BackBlast
Weather : Balmy, 23* + Pretty Dark.
Extra Credit Run: LadyBug and Kodak met early to get the blood flowing and tour the Chicago Park District; 5k completed.
BeatDown: Homer and Noonan joined the two for an hour’s worth of work that included alotta wind and wet-hands.
Warm-up:
SSH
Grand Tour:
- 1 perfect squat / 15 AFAP
- Howling Monkey Humpers
Then joined by Lavender who needed to sweat-out a successful ‘Dry January’ celebration.
- SSH / Burpees
(5:2, 10:4, 15:6)
Thang1:
SHELDON cooper
- PAX run a lap around Pritzker Lawn
- 10 Burpees
- 10 squats
- 10 Merkins
- 10 LBCs
Hold plank for the 6
Repeat above with PAX running a lap, and decrease exercises by 1 each lap (10-6reps)
Thang2:
Suicide Plank
- Pax get in single-file plank head to toes looking down a 100m corridor.
- Pax in rear sprints to end of corridor and returns to front of plank line, decreasing distance to finish.
COT:
- Count o Rama
- Name o Rama
- Announcements
- February Heart Rate Challenge (JWNOYFFC)
- HDHH this Th.
- TAP
- Coffeeteria
Naked Moleskin:
These guys are tough, but after the winter-week we just survived, I think we were all itching to get outside and do some work. Our AO is the most-cared for park in the City, so sidewalks are well salted and absolutely wet. Don’t know how to incorporate ground-work w/o getting gloves soaked…. so, the men braved it out and no complaints by end of beatdown.
